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Rambo99's Ramadan Log

About a week left before Ramadan starts, and I will be fasting for the entire month. This log will be to track my progress and document my findings. I have fasted for many, many years. Some years I gained weight (flab) some years I lost weight. Last year I went from roughly 220lbs to 200lbs during the month of Ramadan, I trained but didn't really track my diet or anything and was shocked at the results.

The goal this year is a recomp during this month. If you guys have followed my previous logs you know that I do not do anything in an "orderly" or "conventional" fashion, meaning what I say here in the start may change depending on how I feel. Nothing is written in stone except for the goal of building lean muscle and dropping unwanted fat.

My current stats are 5'5" and hovering around 185lbs. My current diet consists of 4 meals, 2000 cals at 200g of protein, 44g of fat, and 200g of carbs. Days that I have less carbs I have more fats and vice versa. This is up from the 1600 cals I was running during the contest. Currently my strength and stamina in the gym has sky rocketed since upping my cals and carbs. I am hitting set after set with the heavier weights I was using before the cut. Also my muscle fullness and vascularity has gone up. I'm being complimented, asked questions, and envied a bit.

Goal during Ramadan is to have 3-4 meals, the eating window is very short. Therefore before sunrise, I will have a small meal with high protein and moderate carbs with an additional shake. Then at Iftar (sunset) I will have a larger meal consisting of a decent amount of carbs. I will then workout a couple hours later and then have a shake before bed. The two shakes alone are 600 cals, therefore I believe I can keep my intake close to what it is at now between 1800 to 2000 cals at 40% protein, 40% carbs, and 20% fats.

My training style may shift slightly to a strength training type of workouts. I will probably do some cardio a few times a week. Currently I am doing alot of sets of compound movements and then incorporating a number of isolation exercises, I may stick to that I'll see it's a bro split that I have ran for years.

Will post pics soon of myself as well as foods, etc. Thanks to anyone who follows.

Disclaimer: I am not here to argue religion or politics, etc. Yes, I am Muslim and have my own beliefs. So please respect my beliefs as I respect yours and keep any comments regarding these subjects to yourself. This is a log not the place and time for that type of thing. Thank you.

Today I had a very intense arm day. My biceps and forearms were literally going numb at one point, one of my buddy's at the gym told me to slow down. I felt great, was hitting set after set workout after workout with barely any breaks. I seem to always forget the workouts that I did but I'll try to list them below.

HS preacher curls 4 sets, 5th set was a drop set dropping the weight every few reps till I can pump some more
DB skull crushers to barbell skull crushers 6 sets, lighter weight was with DBs and heavier was with Barbell, got to a 45lb plate on each side which I believe is 115 if my weight of the bar is right
One arm db preachers 4 sets
Straight bar curls 6 sets
Dips 4 sets
DB tricep kickbacks 3 sets
Cable tricep kickdowns 3 sets
Hammer curls 4 sets
DB curls 3 sets
Dips to failure 1 set

Got into the gym later then usual today, I actually had 10oz of chicken breast and a cup of black beans preworkout. I was hungry and ate it in literally 5 mins, well not the best idea. I was walking around pregnant.

Still hit 9 exercises, different variations of rows, pulldowns, deadlifts, etc. Around 36 total sets I would say. Hard to keep track while running around hitting one thing after another. Felt pretty strong but the food was irritating my stomach. Now I know during Ramadan to keep at least an hour post meal before hitting the gym.

Boulders today!!! One of my favorite muscle group, when I first started my delts always slightly lagged. I hit them hard, twice a week at times to bring them up and man am I happy where they are at now. Started with DB overhead press, went to failure on pretty much every set. Then grabbed some lighter DBs and hit some lateral raises till I couldn't raise my arms. HS overhead press, attacked that. Upright rows, barbell shrugs, more overhead press (behind the neck) on the smith machine, DB shrugs, back to lateral raises with cables. My delts were smoked by now but not done yet, jumped on a "run the rack" DB lateral raises 30s to failure, 25s to failure, 20s to failure, and finished with 15s to failure. 8 exercises at 4 to 6 sets each with almost always doing dropsets. I can't workout anymore without doing dropsets, I hate stopping after failure so I just grab a lighter weight and keep going.

Jumped on the elliptical for 15mins.

Tomorrow is the first day of Ramadan. So here it is, I will be fasting from 3:30 am to 8:30 pm. I'm going to wake up at around 2 am and have a nice meal and shake. At 8:30 pm I will break my fast with a medium sized meal, good amount of protein and carbs. I will then hit the gym at around 10 pm on weekdays and then have a shake post-workout. On weekends since my gym closes early I have two choices, one take those days off which I am not a fan of at all or two workout fasted around 7 so that afterwards I break my fast with a post-workout meal. The second choice sounds more appealing to me and I have done it in the past so I am not concerned with dehydration, etc. I know my body and how it functions during fasting.

Tomorrow will be practice as far as diet. I have planned out what to eat but not sure if the macros will be correct or not. So the first week will be experimenting with the two meals and two shakes. I may have to add a snack post-workout with the shake in order to get in some extra calories. I will play it by ear and see.